Wu: gymn+shoulder mobility
A: 3 rds
5 get up jhonnie
5 inchworm
5 wall climb
then
3 rds
30 m hswlk/ bear wlk
5-7 bar/ring mu/ burpee chest pull up
10 slam ball over shoulder
B: 4 rds
10/10 dumbell rows climbing heavy
20 russian swing @heavy
C:Metcon
3 rds
4 rope climb
75 du/150simple
25 push press 30/20kg
D: streching
SMR + General warm-up + mobility A. 2 sets @ light KB – 8/12kg 6/6 Single-arm R. swing 6/6 Singel-arm front rack squat 6/6 Single-arm strict press 6/6 Single arm bent over row B. Lifting – Clean complex In 8 minutes find your daily max weight: 1 hang clean + 1 front squat…
A. 10-15 min. Warm-up games B. “Strongbody Seven” – Partner workout (i go, you go) 14 Rounds of: (7-7) 7 Deadlift @ you can choose weight 7 Toes to bar 7 Am. Swing @ 20/12kg 7 Burpee 7 Pull-up 7 Goblet squat @ 20/12kg 7 Push-up C. Acc 3-4 rds 20 alt db skull chrusher…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: Metcon For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) basic: double kettlebell x2 reps Burpee box jump over 60/50 D:Acc 4 sets…
Gymn+ 3 sets 14 dead bugs 14 banded pull-aparts 14 bird dogs 14 alt. lunges 7/7 strict presses Lifting 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ squat clean 1 push jerk 1 front squat 1 split jerks Metcon E3′ for 24′ First 3′: 12 cals row 12 am. swings 15…
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: Metcon for time 21 sumo dl high pull 40/30 open…
